Resistance training is a powerful tool for improving the health and well-being of older adults, but many guidelines focus on higher training volumes that may be difficult for some to achieve or maintain. A recent study found that once-weekly, low-volume resistance training boosted physical functioning, energy, and social engagement in older adults, reducing pain by up to 40% and improving strength by 30%.

Researchers assigned 31 older adults (average age, 66) to one of four groups. Participants trained once a week for six weeks, doing leg press exercises with either a slower, controlled pace or a more explosive effort and using lighter or heavier weekly exercise “doses” (either three or five sets of five repetitions). The researchers assessed the participants' quality of life, functional capacity, strength, and body mass at baseline and weeks 3 and 6.

They found that participants moved more easily, felt more energetic, and reported less pain after the intervention. Their balance and strength improved, and many participants reported more frequent physical activity—an average increase of 25%—and a 20% improvement in mental health. Most participants (85%) continued exercising after the study, and 95% said they would recommend the program. Many valued the structure and support, with 75% finding the shorter three-by-five routine practical and sustainable.

These findings suggest that lower-dose, once-weekly resistance training interventions can produce meaningful health improvements in older adults. One of the principal benefits of resistance training is building muscle, which is critical for maintaining health during aging. Learn how it’s never too late to start building muscle in this clip featuring Dr. Rhonda Patrick.